Warm-Up | Performance
One set of:
Row x 2 minutes at easy pace
Passive Hang on Pull-up Bar x 30 seconds
Row x 90 seconds at moderate pace
Scapular Pull-ups x 30 seconds
Row x 60 seconds at fast pace
Passive Squat Hold x 30 seconds
Followed by…
Two sets of:
Single Arm Dumbbell Push Press x 5 reps per side
Waiter’s Carry x 50ft per side
Standing Jump for Maximum Height x 3 reps
Then…
A.
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 3 reps @ 60% of 1-RM Jerk
(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
B.
In 20 minutes, build to a 1-RM Split Jerk
Compare results to February 13, 2023.
C.
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead (135/95 lbs)
A. 60kg
B. 94kg
C. 11:56 RX
A) 105
B) 190!
– 10# PR!!
C) 8:26
-Rower monitor died, so subbed 1.25 mile Echo Bike
-15/15/10/10 pull ups
-15/10 S2OH
-liked this one
A.
90#
B.
155#
C
8:46
Row 4:16
Pu 8/8/8/8/8/5/3/2
S2oh 12/8/5
A. 65lb
B. 95lb
C. 13:00
Sitted pull ups, #75
Did this last night since there wasn’t a 10/31 workout posted.
Just did B because of time and soreness.
10:31 RX
Pull ups were 10/8/2/5/5/5/5/5/5
STOH – 8/7/6/4
I had a serious case of FOMO thinking I’d missed something and the whole crew went somewhere else. 😆
Have you been cheating on us with another program? Hmm?
B). 110kg
C). 9’45